Busy Singles Healthy Lunch Chicken and Quinoa Bowl
Recipe Overview
This Busy Singles Healthy Lunch Chicken and Quinoa Bowl is a quick, nutritious meal designed for those with packed schedules. This dish stands out due to its versatility, combining protein-packed chicken, fiber-rich quinoa, and a medley of fresh vegetables, all drizzled with a zesty dressing. It’s perfectly suited for anyone seeking a wholesome meal that’s easy to prepare, making it ideal for lunch at home or on-the-go.
Flavor-wise, this bowl offers a balanced note of savory chicken mingled with the nutty flavor of quinoa, enhanced by a fresh, tangy dressing. The texture is a delightful combination of tender chicken, fluffy quinoa, and crisp veggies, making every bite satisfying.
Prep and Cook Times
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Skill Level: Beginner
Serving Information
This recipe yields 2 servings, making it perfect for a light lunch. You can top it with fresh herbs, avocado slices, or a sprinkle of feta cheese for an extra burst of flavor. Serve it alongside a piece of whole-grain bread or a light salad for a complete meal.
Ingredients List
-
For the Bowl:
- 1 cup quinoa (240 ml)
- 2 cups water or chicken broth (480 ml)
- 2 boneless, skinless chicken breasts (about 450 grams)
- 1 tablespoon olive oil (15 ml)
- Salt and pepper to taste
- 1 medium bell pepper, chopped (any color)
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- ¼ cup diced red onion (optional)
- For the Dressing:
- 3 tablespoons olive oil (45 ml)
- 1 tablespoon lemon juice (15 ml)
- 1 clove garlic, minced
- 1 teaspoon dried oregano (5 g)
- Salt and pepper to taste
Substitutions:
- Quinoa: For a low-carb option, substitute cauliflower rice.
- Chicken: Swap with baked tofu for a vegetarian option.
- Veggies: Feel free to mix in other seasonal vegetables like spinach or zucchini.
Equipment List
- Medium saucepan for cooking quinoa
- Nonstick skillet for sautéing chicken
- Measuring cups and spoons
- Cutting board and chef’s knife
- Mixing bowl for dressing
- Whisk or fork for mixing dressing
- Storage containers (for leftovers)
Step-by-Step Instructions
-
Cook the Quinoa: Rinse the quinoa under cold water in a fine-mesh strainer to remove its natural coating. In a medium saucepan, combine quinoa and water or chicken broth. Bring to a boil, then reduce to low heat, cover, and simmer for about 15 minutes or until all the liquid is absorbed and quinoa is fluffy. Remove from heat and let it sit for 5 minutes before fluffing with a fork.
-
Prepare the Chicken: While the quinoa is cooking, heat one tablespoon of olive oil in a nonstick skillet over medium-high heat. Season the chicken breasts with salt and pepper. Once the oil is hot, add chicken to the pan. Cook for about 6-7 minutes on each side or until fully cooked (internal temperature should reach 165°F or 75°C). Remove from the skillet, let rest for a few minutes, then slice into strips.
-
Chop the Vegetables: While the chicken rests, chop the bell pepper, cucumber, cherry tomatoes, and red onion (if using).
-
Make the Dressing: In a mixing bowl, whisk together the olive oil, lemon juice, minced garlic, oregano, salt, and pepper until well combined.
-
Assemble the Bowl: In two bowls, layer the cooked quinoa, sliced chicken, and chopped vegetables. Drizzle with the dressing.
- Serve and Enjoy: Mix gently to combine all flavors, and garnish with extra herbs or cheese if desired.
Technique Tips and Troubleshooting
- Cooking Quinoa: Ensure not to skip rinsing the quinoa, as it removes a bitter coating called saponin.
- Checking Chicken: Use a meat thermometer to ensure your chicken is cooked through to avoid dryness.
- Dressing Variations: If too thick, whisk in a splash of water or more lemon juice to reach desired consistency.
Plating and Presentation
Serve the quinoa bowls in colorful dishes for a vibrant presentation. Drizzle additional dressing on top and sprinkle with fresh herbs or avocado slices for a fresh touch.
Storage and Reheating Instructions
- Storage: Store any leftovers in an airtight container in the fridge for up to 3 days.
- Reheating: Reheat in the microwave for about 2 minutes or until heated through, adding a splash of water to keep the quinoa moist.
Variations and Customizations
- For a spicy kick, add sliced jalapeños or a dash of hot sauce to the dressing.
- Experiment with different proteins like shrimp or chickpeas, or add nuts for extra crunch.
Notes on Ingredients and Equipment
- Look for pre-washed quinoa to save time. It can usually be found in grocery stores in the grains aisle.
- A cast-iron skillet is ideal for cooking the chicken, helping develop a good sear.
Final Touches and Personal Notes
This Chicken and Quinoa Bowl has been my go-to lunch during busy weeks. It’s filling, nutritious, and easy to tweak based on what I have on hand. I encourage you to experiment with different vegetables or proteins to make it uniquely yours.
5 FAQ Questions and Answers
-
Can I make this vegetarian?
Absolutely! Replace the chicken with chickpeas or baked tofu for a satisfying vegetarian option. -
How can I make this dish spicier?
Add crushed red pepper flakes or diced jalapeños to the vegetables or dressing for an extra kick. -
What can I use instead of quinoa?
Brown rice or farro are great alternatives that provide a similar texture and nutrition. -
Can I prepare this bowl in advance?
Yes, you can prep all components separately and store them in the fridge to assemble fresh bowls throughout the week. - What should I do if my chicken is still pink inside?
Return the chicken to the skillet and cook for another 2-3 minutes until it reaches a safe internal temperature.
Join Our Mailing List and Access Your Free Health Guide!
Instantly Access Your Free Children’s Books Here!
With Amazon Prime, shipping is FREE! Get a 30-DAY FREE TRIAL by signing up here!
Disclaimer: As an Amazon Associate, I can earn from qualifying purchases at no additional cost to you.
